Bedienungsanleitung Tunturi FitRace 40 HR (Seite 14 von 40) (Deutsch, Englisch, Holländisch, Französisch)

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Description (fig. A)

Your upright bike is a piece of stationary fitness

equipment used to simulate cycling without causing

excessive pressure to the joints.

Package contents (fig. B & C)

- The package contains the parts as shown in fig. B.

- The package contains the fasteners as shown in fig.

C. Refer to the section “Description”

NOTE

• If a part is missing, contact your dealer.

Assembly (fig. D)

WARNING

• Assemble the equipment in the given order.

• Carry and move the equipment with at least two

persons.

CAUTION

• Place the equipment on a firm, level surface.

• Place the equipment on a protective base to

prevent damage to the floor surface.

• Allow at least 100 cm of clearance around the

equipment.

• Refer to the illustrations for the correct assembly

of the equipment.

Workouts

The workout must be suitably light, but of long

duration. Aerobic exercise is based on improving

the body’s maximum oxygen uptake, which in turn

improves endurance and fitness. You should perspire,

but you should not get out of breath during the

workout.

To reach and maintain a basic fitness level, exercise at

least three times a week, 30 minutes at a time. Increase

the number of exercise sessions to improve your fitness

level. It is worthwhile to combine regular exercise with

a healthy diet. A person committed to dieting should

exercise daily, at first 30 minutes or less at a time,

gradually increasing the daily workout time to one hour.

Start your workout at low speed and low resistance to

prevent the cardiovascular system from being subjected

to excessive strain.

As the fitness level improves, speed and resistance can

be increased gradually. The efficiency of your exercise

can be measured by monitoring your heart rate and

your pulse rate.

Exercise Instructions

Using your fitness trainer will provide you with several

benefits, it will improve your physical fitness, tone

muscle and in conjunction with a calorie controlled diet

help you lose weight.

The warming up phase

This stage helps get the blood flowing around the body

and the muscles working properly. It will also reduce

the risk of cramp and muscle injury. It is advisable to do

a few stretching exercises as shown below. Each stretch

should be held for approximately 30 seconds, do not

force or jerk your muscles into a stretch - if it hurts,

STOP

The exercise phase

This is the stage where you put the effort in. After

regular use, the muscles in your legs will become

more flexible. Work to your but it is very important to

maintain a steady tempo throughout.

The rate of work should be sufficient to raise your heart

beat into the target zone shown on the graph below.

200

180

160

140

120

100

20 25 30 35 40 45 50 55 60 65 70 75

85 %

70 %

AGE

MAXIMUM

COOL DOWN

HEART RATE

TARGET ZONE

This stage should last for a minimum of 12 minutes

though most people start at about 15-20 minutes

The cool down phase

This stage is to let your Cardiovascular System and

muscles wind down. This is a repeat of the warm

up exercise e.g. reduce your tempo, continue for

approximately 5 minutes. The stretching exercises

should now be repeated, again remembering not to

force or jerk your muscles into the stretch.

As you get fitter you may need to train longer and

harder. It is advisable to train at least three times a

week, and if possible space your workouts evenly

throughout the week.

Muscle toning

To tone muscle while on your fitness trainer you will

need to have the resistance set quite high. This will

put more strain on our leg muscles and may mean you

cannot train for as long as you would like. If you are also

trying to improve your fitness you need to alter your

training program. You should train as normal during the

warm up and cool down phases, but towards the end

of the exercise phase you should increase resistance

making your legs work harder. You will have to reduce

your speed to keep your heart rate in the target zone.

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